Stay Fit.
You’ve earned your condition by building it through spring and now it’s nearly fall. That’s quite an investment; don’t let it slip away. There are several elements that are important to sustaining your level of fitness. Disclaimer: Please note that these exercises are my own choices, you may prefer others. Stop and think about hiking and choose a fitness program that is best suited to you.
Core Alignment is an essential awareness, wherein your natural anatomy is designed to keep your head erect and over your ankles. The purpose is to align your ankles, knees, hips, chest, neck, and head such that they all ride comfortably one on top of the other.
Upper Body Practice should take place as often as possible; every other day or at least 5 days a week. Fill your pack with the same weight that you usually carry. Pick the pack up and put it on, then take it off and place it on the floor. Repeat this exercise 10 times in each session. Whether picking it up or putting it down pay attention to your core alignment.
Mid-Body Abdominal and Hip Exercises will aid core alignment, sustain strength and help with endurance. Sit-ups are most effective if you are not swinging your arms to make the sit-up easier. Grasp both forearms and hold your arms tight against your abdomen throughout this exercise and do not hold your breath. Count your sit-ups in sets of 20 repetitions. More sets are better than fewer sets. Bridging strengthens muscles that connect to each vertebra, abs, hips, knees and calves. Lie flat on your back on the floor with a small pillow under your head. Do not arch your neck. Keep your elbows straight and arms by your sides. Bend one knee and bring that foot close to your buttock. Straighten other leg by locking your knee and push foot down on bent knee side and slowly lift buttock off the floor simultaneously lifting your straight knee two inches off the floor. Hold for 5 seconds, do 20 reps slowly and repeat same on the other side.
Lower Body Exercises will strengthen your hips, knees and calves. To do chair squats you need to stand with both legs touching the seat of the chair. Leave one leg in that position and move the other leg so the heel of your foot is even with the end of the toes of your other foot. While in core alignment, slowly sit down on the front edge of the chair and then slowly rise. Do 10 chair squats keeping your feet about 16 inches apart. Repeat three times.
Superman is a Whole Body Exercise. Using a pillow, place it on the floor and lower your body so that the pillow is located under you at your waist. Stretch your arms out straight in front of you and your legs straight out behind you. Using opposite limbs, right arm and left leg, raise your opposing limbs at the same time and count slowly to 5 then lower those limbs and do the same to the other opposing limbs. Repeat these two moves 5 times each. Superman will strengthen your back muscles.
The combination of Upper, Middle, Lower and Superman exercises, if done correctly, and regularly, will sustain your ability to navigate obstacles. Roots, logs, rocks, holes and ruts are a regular part of trail hiking. Having the strength and dexterity to manage rough trails is a developed and hard-earned condition.
Endurance is an element that only stays with you by continuous use. It’s a lot easier to sustain your level of endurance than it is to have to rebuild it in spring. The list of activities that will sustain your endurance is very long. However, that list usually has an offering that fits your interest. Skiing, running, ice skating, lowland hiking, organized sports, snow shoeing, bicycling—and the list goes on.
Whatever your choice, the closer you get to actual hiking, your goal of sustaining your trail fitness is what you should strive for. Hiking in your immediate area, even if you don’t have trails, then using roads, sandy beaches, sidewalks, stairs, high school bleachers or a college campus will suffice. You could use the stairs in your house or apartment building. As I said before, carrying a loaded pack and making use of the assets that are within your reach will help you stay fit—but only if you start and keep a routine.
Make time for your endurance workout. Do shorter workouts of thirty to forty minutes three times a week. Then one day a week stretch your workout to two hours with a variety of terrains. Ground obstacles like rocks, roots and stairs provide a learning lesson for your mental awareness. Your hikes during the summer season have trained your brain to understand trail obstacles. However, if you skip the obstacles in the off-season, you’ll have to retrain the brain when spring hiking comes available again.
Perhaps the biggest reward for staying fit in the off season is the opportunity to take on old or new trails earlier in the hiking season. You may find yourself fit enough, willing to go farther, able to meet larger challenges and enjoy the benefit of Staying Fit.
Pre-Ordering your copy of “Loop Hikes in the Olympic Mountains”
You can order the Book at Villagebooks.com in August.
Enter “Loop Hikes in the Olympic Mountains” in the Villagebooks search box below their logo at the top of the opening page.
I’ve been writing about some of the elements of the book since March and I will continue to do so. If you or your friends haven’t checked Loophikes.com lately, it will identify when the book is available. It’s what we’ve all been waiting for. There is no better time to order your book. I’m certain that you’ll be pleased. The book is one-of-a-kind, informative, explores loop hikes that haven’t been published as a book. The “Grand Loop of the Olympic Mountains” is a loop that may not ever have been hiked. Whether you’re new at hiking or you’re an expert hiker, the book will be useful and helpful—and it will expand your collective experience.
All of the past articles beginning with March are accessible. Click here to visit the Archive page. Additionally, if you’re interested in what’s coming next, here they are:
September 15: “Planning Hikes for 2024”
October 1: “Order Loop Hikes in the Olympic Mountains”
October 15: Trail Conditions and “Loop Hikes in the Olympic Mountains”
Visit LoopHikes.com frequently. Photos, information and stories change periodically, but sharing information with you comes first. Questions? Contact me at LoopHikes@olympus.net. Your curiosity is the foundation of building a better understanding. Tell your friends.